Football/Soccer Session (Moderate): U13-U21 Curriculum: Session 1: Dribbling Skill & Fitness (Start Time: 2014-04-01 14:35:00)

FIFA 11+ (20 mins)

FIFA 11+ - Proven to improve strength and reduce injury

Refer to:

http://www.f-marc.com/downloads/workbook/11plus_workbook_e.pdf

Part 1

The course is made up of six pairs of parallel cones, approximately 6 yards apart. Two players start at

the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way. After the last cone, they run back along the outside. On the way back, speed

can be increased progressively as players warm up.

1. Jog through 5 times

2. Hip out (groin movement) - 2 sets

3. Hip in (groin movement) - 2 sets

4. Circle partner - 2 sets

5. Jumping with shoulder contact - 2 sets

6. Quick forward and backwards sprints - 2 sets

Part 2

1. Plank - 3 sets

2. SIde Plank - 3 sets

3. Hamstring lean - 2 sets

4. Single leg stance - 2 sets

5. Squats - 2 sets

6. Vertical Jumps - 2 sets

Part 3

Do each exercise twice.

1. Run 40 Metres across pitch at 75-80%, jog rest, then jog back. - 2 sets

2. Running bounding - 2 sets

3. Running, plant and cut - 2 sets

Dribbling Technique - Tight Touches (20 mins)

Tight touches between cones - Improve ball touch and dribbling control in tight areas.

Perform relay races after each sequence.

Skill 1: Inside-inside, outside-outside:

Players do 2 touches with inside of foot (toe part), 2 touches with outside of foot (they are going in between the cones).

Work one foot at a time. Then switch feet.

Skill 2: Outside-inside, Outside-inside (Switching feet between sequences)

E.g. Right Outside-right inside, Left outside-left inside,

Keys:

1. Bend back to maximize speed

2. Stay on toes (don't let your heels touch the ground).

3. Use the toe part of foot when using inside and the touch step on outside

4. Ensure your foot gets around ball when changing direction